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38 Cards in this Set
- Front
- Back
Articulate CrossFit's definition of fitness
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Increased work capacity over broad time and modal domains as defined by:
1) 10 General Physical Skills 2) The Hopper 3) Metabolic Pathways 4) Sickness-Wellnes-Fitness Continuum |
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define 10 General Physical Skills
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ten general physical skills widely recognized by exercise physiologists
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define The Hopper
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a measure of an athlete performing relatively well at any physical task thrown his way; an infinate number of physical challanges where no selective mechanism is operative and the athlete is asked to perform tasks randomly drawn
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define Metabolic Pathways
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the energy systems that drive all human action
1) phosphogen or high powered 2) glycolytic (lactate) med powered 3) oxidative (aerobic) low powered |
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define Sickness-Wellnes-Fitness Continuum
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Sickness, wellness, and fitness are different measures of a single quality: health
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Identify how the 10 General Physical Skills could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program
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You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
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Identify how The Hopper could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program
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This model suggests that your fitness can be measured by your capacity to perform well at any and every task. Train for that by striving to keep the training stimulus broad and constantly varied.
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Identify how Metabolic Pathways could be used: to assess fitness, to determine the fittest individual, and describe the goals of a fitness program
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Total fitness requires competency and training in each of the three Metabolic pathways or engines (Phosphogen, Glycolytic and Oxidative). Balancing the effects of these three pathways largely determines the metabolic conditioning or “cardio” that CrossFit prescribes.
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Articulate what each of the 4 models of fitness illustrates in relation to CrossFit’s definition of fitness
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To ensure the broadest and most general fitness possible. The fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive.
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Identify the 10 General Physical Skills
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Cardio-vascular and cardio respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy
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define Cardio-vascular and cardio respiratory endurance
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the ability of body systems to gather, process and deliver oxygen
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define Stamina
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the ability of body system to process deliver, store and utilize energy
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define Strength
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The ability of a muscular unit, or combination of muscular units, to apply force
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define Flexibility
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the ability to maximize the range of motion at any given time
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define Power
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The ability of a muscular unit,or combination of muscular units, to apply maximum force in minimum time
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define Speed
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The ability to minimize the time cycle of a repeated movement
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define Coordination
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The ability to combine several distinct movement patterns into a singular distinct movement.
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define Agility
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The ability to minimize transition time from one movement pattern to another
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define Balance
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The ability to control the placement of the bodies center of gravity in relation to its support base.
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define Accuracy
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The ability to control movement in a given direction or at a given intensity
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define Training
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activity that improves performance through a measurable organic change in the body; endurance, stamina, strength, and flexibility
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define Practice
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activity that improves performance through changes in the nervous system; coordination, agility, balance, and accuracy
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What adaptations are developed under both Training and Practice
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Power and Speed
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Identify and articulate the Phosphogen Pathway
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Duration of work in sec: 10-30
Duration of recovery in sec: 30-90 Load/Recovery Ratio: 1:3 Repetitions: 25-30 |
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Identify and Articulate the Glycolytic Pathway
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Duration of work: 30-120
Duration of recovery in seconds: 60-240 Load/Recovery Ratio: 1:2 Repetitions: 10-20 |
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Identify and articulate the Oxidative Pathway
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Duration of work: 120-300
Duration of recovery in seconds: 120-300 Load/Recovery Ratio: 1:1 Repetitions: 3-5 |
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Define aerobic training and pathways
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Efforts at low power and lasting in excess of several minutes (improves cardio/respiratory endurance and stamina).
oxidative pathway |
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Define Anaerobic training and pathways
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Efforts at moderate to high power and lasting less than several minutes (improves power, speed, strength, and muscle mass).
phosphagen and glycolytic pathways |
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Describe the Sickness-Wellness-Fitness Continuum
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Nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. I.E. -
high blood pressure -sickness(pathological) normal blood pressue- Wellness(normal or healthy) above normal- fitness( athlete) |
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how does the Sickness-Wellness-Fitness Continuum model relates health to fitness
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Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. Health is sustained fitness and wellness is not being sick.
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Define work capacity
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the ability to perform real physical work as measured by force X distance/time (which is average power)
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Identify and interpret the power curve
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Fitness can be graphed in two-dimensions with duration of effort on the x-axis and power on the y-axis. By graphing your average power capacity across a variety of domains (skills & drills) you create a power curve that represents your 'fitness'. By adding age as the z-axis, the power curve takes three dimensional shape and defines your health or sustained fitness.
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explain the goal of the CrossFit program in relation to the power curve
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CrossFit can accurately predict improvements in work capacity, expanding the individuals power curve. This is a mathematical representation of increased 'fitness'.
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Explain how work capacity is illustrated by the power curve
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Duration of effort is graphed on the x-axis and power is graphed on the y-axis (power/time)
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explain CrossFit's definition of health
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Health is increased work capacity across broad time, modal, and age domains.
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Explain the deficiency of using definitions such as “in shape” or “the absence of disease” for fitness and health, respectively
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in shape is not measurable. Absence of diseases in not a measure of fitness
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Explain the relationship between fitness and health as defined by CrossFit
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The ability to sustain fitness (your ability to move large loads, long distances, quickly, in the broadest variety of domains) throughout your life is a defining measure of health.
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Explain the concepts of measurable, observable, and repeatable and how they lend themselves to CrossFit being an evidence based fitness program
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Science is about measurement and prediction. Without measurable, observable and repeatable data concerning the fundamental physical units of kinematics(mass, distance and time ot MKS) there is no science of human performance
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